How to Meditate in 5 Minutes or Less

Every Monday we tap an industry expert for little-known tips that only insiders know. This week, Gabrielle Bernstein—yoga and spiritual guru and 'The New York Times' bestselling author of 'Miracles Now'—reveals that it is possible to meditate and find some zen even when things seem busier and more stressful than ever. Here's how.

1. Take one minute to breathe.

"You have a minute to spare, right? One minute a day spent in stillness can change your life. Commit to one minute a day and use this practice to silence your mind and calm your energy. Try this routine, and repeat every day:

•Breathe in for five seconds.

•Hold your breath for five seconds.

•Release for five seconds.

•Hold for five seconds.

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•Repeat this pattern for one minute."

2. You can find peace in your pulse.

"Meditation can be as simple as finding your pulse. This foolproof tool from my book 'Miracles Now' is very easy for meditation newbies. I call it Peace Is in Your Pulse because it improves your concentration and brings calm to even the most scattered mind.

•Sit comfortably cross-legged on the floor.

•Lightly close your eyes and focus on the space between your eyebrows (the third-eye point).

•The hand position (mudra) is simple. Place the four fingers of your right hand on your left wrist and feel your pulse. The fingers are in a straight line, lightly pressed on the wrist so you can feel your pulse in each fingertip.

•On each beat of your pulse, mentally hear the sound of 'Sat Nam.'

This meditation can be done any time, anywhere, and you can experience great benefits in just one minute. Practice it daily to develop your intuition and calm your mind."

3. Take a five minute tech break.

"One of the main reasons we're so stressed these days is because of technology. Give yourself a five minute tech break once a day. Use that five minutes to practice one of the meditations you've learned here. Use your one minute breath, go for a walking meditation or find peace in your pulse. Turn off your phone, step away from the computer and create space for stillness."

4. Take your meditation to go.

"You can find a meditative moment even when you're walking. The next time you walk to the bank, through the grocery store, or to the office make it meditative.

•Take a deep breath with every step. •Feel your feet and focus on being more grounded with each step •Use a mantra while you walk. With each step recite this mantra: 'I am, calm now.'

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Whenever you're stressed out, you disconnect from your body and your power. Get more grounded with a walking meditation."

5. Make your meals mindful.

"If you enjoy cooking, then it can be considered a meditative practice. Time spent in the kitchen is designated for creativity and helps you detach from your day. Next time you feel stressed out after a long day of work, cook a meal. Use your time in the kitchen to redirect your focus off of your to-do list and onto serving your soul. Enjoy the process and then enjoy the meal!"

6. Fall in love with your exercise routine.

"I believe that the best way to stay committed to exercise is to fall in love with your exercise routine. When you find joy in exercise, you begin to long for it. For instance, I choose exercises that make me feel childlike, such as jumping on the mini trampoline or rollerblading. When I ignite my inner child, I have more fun and I fall in love with the experience. Being in love with my exercise routine makes me wake up each morning psyched to get back on the trampoline or strap on the rollerblades. Find an exercise routine that ignites your inner spirit and fall in love with it! Falling in love with your exercise will make it an exciting part of your day rather than a chore."

7. Get creative.

"Creative hobbies will take you out of your daily patterns and ignite your inner spirit. Pledge to engage in a creative project as often as possible. You'll find that time spent in creativity heightens your happiness and gives you more energy for the other areas of your life."

8. Focus on what makes you feel good.

"One simple way to energize your life, create more time, and be more productive is to feel inspired. When you focus on what is joyful, you bring more joy into your life. Take time to engage in your hobbies, read inspiring books, or listen to music that you love. You don't have to wait for inspiration: Find it by focusing on what gets your mojo working, and you'll energize every area of your life."

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